Nourish your Mental Health: Nutrition as Self Care by Emily Presbrey, MS RD LDN
The impact our food choices have on our physical body is a common topic of conversation, but what about how our nutrition impacts our mental health?
Diet culture is constantly pulling us in with skewed and unrealistic nutrition information. It often teaches us to consume as little as possible (calories, grams of fat, grams of carbohydrate- whatever the particular diet is promoting!)- even at the expense of our physical and emotional health. There is a common perception that foods are either “good” or “bad”, leading individuals to avoid internal cues for hunger and fullness and push off eating. This mindset also contributes to individuals falling into a binge cycle due to feelings of guilt and shame related to food choices. On top of this, many people lead fast paced, stressful lives with limited focus on self care. So, even when overall calories consumed are adequate, many people’s diets are lacking in micro and macronutrients that play a significant role in the proper function of our nervous system and gastrointestinal system.
We are fighting a battle against our health and wellbeing, instead of working with it and engaging in nutrition as a form of self care as a way to enhance our quality of life through supporting our mental health.
The Science: How your Dietary Intake Affects your Mental Health
Gut-Brain Axis
When discussing nutrition as self, a tool to support our mental health, it is imperative that we acknowledge the gut-brain axis. This is the bidirectional link between the gastrointestinal tract and the central nervous system. You may have heard of serotonin- a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. About 95% of serotonin is produced in our gastrointestinal system- how cool! The gastrointestinal tract is lined with a hundred million nerve cells (neurons), so your digestive system doesn’t simply help food digestion and absorption, but also plays a significant role in your emotions and mental health.
Further, the function of these neurons, along with the production of serotonin, is highly influenced by the "good" bacteria that makes up your intestinal microbiome. The “good” bacteria in our gut function to protect the lining of our intestines to provide a strong barrier against toxins/“bad" bacteria, limit inflammation, enhance nutrient absorption, and activate neural pathways that travel directly between the gut and the brain. The cool part about all of this? You can enhance your gut microbiome through nutrition, specifically the consumption of prebiotics and probiotics.
Blood sugar stabilization is another large part of supporting our mental health through nutrition. In order to avoid a “blood sugar roller coaster”- leading to feelings of anxiety- it is essential we are incorporating protein, fats, and fiber into our diet to slow down the breakdown of food into our body’s usable components. If you are lacking in these foods groups, your body will lack sustainable energy and lead you to grab whatever is easiest for your body to obtain energy from- simple carbohydrates- taking us on a blood sugar roller coaster! Additionally, when our blood sugar dips too low, our body pumps out adrenaline. This triggers glucose production from the liver leading to a “fight or flight” response.
So…what can you do?
Feed your Brain! The food you consume provides the building blocks of brain cells, so consuming adequate protein is essential. A brain cell creates electricity and reaches out to connect and communicate with thousands of other cells. Because these cells are the most specialized ones in your body, your brain demands more energy and nutrients than any of your other organs—20 percent of everything you eat!
Eat consistent and balanced meals and snacks. A major recommendation for my client’s striving to improve their mental health with the support of nutrition is eating in a balanced, structured way as it is foundational in eating in a way that supports both our physical and emotional health. Our blood sugar is best regulated by eating every 2-6 hours. My general recommendation for getting started is eating every 3-4 hours in order to properly establish hunger and fullness cues. It is helpful to focus on including balance in your intake, and including carbohydrates, protein, and fats at your meals. This not only helps us get the balance and variety we need for obtaining a variety of micronutrients, but also provides us with the stabilization of our blood sugar needed to support our mood.
Eat Breakfast! Many of my clients state that they are “not a breakfast person”, to which I reply “I am going to help you become one”. This is because of the powerful benefits on blood sugar, and thus mood support. Eat breakfast and prioritize consumption of protein, fat, and fiber. This sets you up for a day of steady energy levels and mood support.
Incorporate variety! You may have heard the silly nutrition saying of “eat the rainbow”. This does indeed hold value because each of the colors of food indicate high levels of a particular micronutrient, and therefore by eating the rainbow you are incorporating foods that contain the varying nutrients our body needs for proper functioning, including your brain and gastrointestinal system!
Include pre- and probiotics. As mentioned above, pre and probiotics are foods (or supplements) that enhance the “good” bacteria in our gastrointestinal system. Remember, a healthy gut promotes mental health!
Probiotic food source examples: yogurt, kefir, kimchi, sauerkraut, cheese, miso, kombucha, pickles
Prebiotic food source examples: green bananas, garlic, asparagus, onions, oats, potatoes, barley,
Stay Hydrated and limit caffeine. Hydrating fluids help with brain communication and caffeine can trigger anxiety. Dehydration can also lead to feelings of tiredness or lethargy, even if we are just thirsty!
Practice Mindfulness. Pay attention to how different foods feel in your body. Notice sensations of hunger and fullness. Incorporate foods that you enjoy eating.
I do very much recognize that while our nutrition affects our mental health, our mental health also affects our nutritional intake. With that said, here are some practical ways to add ease to putting more attention to providing your body the fuel it needs to thrive physically and emotionally.
Plan ahead
Make extra meals to store
Look into “crock pot freezer meals”
Make a double/triple batch and freeze for future use
“Emergency meals”: Make a list of easy meals and snacks for when you’re not feeling well/up for cooking.
Stock up on staple ingredients: identify what foods you should keep on hand that you can utilize in a variety of ways.
“All out of list”: as you are out of a food item, mark it on your grocery list right away. This adds ease to making a grocery list, and makes the process less overwhelming for many people.
Simplify the food preparation process
Plan meals ahead of time, so you know what ingredients you need to have on hand.
Look up “one pot meals”
Purchase pre-chopped, canned, or frozen vegetables
Other helpful tips
Grocery pick up or delivery
Eat meals with others
Incorporate meals/ foods you enjoy
Many mental health experts see nutrition as an integral part of mental health- yet, please note- nutrition is not the “end all, say all”. Therapy and psychiatry also play a significant role in many people’s mental health journey. Remember, small changes make huge differences! Choose something to focus on and start making small shifts on fueling your body in a way that will positively impact your mental health.
To learn more or connect with someone from our team please reach out to Lotus Therapy Group at 708-552-7330 or email us at lotustherapygroup@gmail.com.
